Bathroom Cleaning Checklist for ADHD (Free Download)

Need to get your bathroom clean and organized? Download this FREE Bathroom Cleaning Checklist and take away the stress of cleaning!

Who else thinks that cleaning the bathroom is one of the worst cleaning tasks?

It’s one of the most-used areas in the house, therefore it usually gets dirty the fastest.

And there are so many steps involved! Thinking of everything I have to do in there just overwhelms me. And multiply that by 2, because we have two bathrooms.

Listen, cleaning is hard. But it can be manageable with a systematic approach- like a checklist and a routine. And visual cues like a checklist are something that a person with ADHD needs badly.

I created a free bathroom cleaning checklist that you can download below! Keep reading too, because I also give some tips that help my ADHD brain get the cleaning done with less hassle.

Cleaning Supplies Needed

Here are the cleaning products I keep on hand at all times. Yours may look different, so change them out as needed.

• Microfiber cloths (Paper towels can be used if your energy is too low to wash cloths)
• Sponges (I love the Scrub Daddy brand, especially the Eraser Daddy for the bathtubs)
• Multi-purpose cleaning spray
• Foaming glass cleaner
• A plastic cup (For rinsing water)
• Toothbrush (Used specifically for under the shower doors and grout of the shower walls)
• Disinfectant wipes
• Toilet cleaner
• Duster with a long handle
• Swiffer broom/mop
• Gloves

I keep most of these items on a simple rolling cart I got off Amazon! I keep it in the laundry room, and when I’m ready to clean I just roll it between our two bathrooms.

Before You Start

I don’t know about you, but cleaning the bathroom is NO FUN for me. I usually have to hype myself up before a cleaning task.

Here are some things you can do to keep you focused:

• Set a timer: Even 10 minutes is enough to get a lot of the basics done.
• Queue up a podcast or music playlist: This really helps take my mind off the dirty job.
• Break the cleaning routine into chunks: If you can’t do it all at once, try doing one section at a time. Clean all of the bathtub, then the entire toilet, etc. Take breaks as needed.
• Use the bathroom cleaning checklist PDF, or put a sticky note on the mirror with your to-do list

Daily Tasks

There are small things you can do on a daily basis to keep your bathroom pretty manageable!

Most of these tasks can be done with disinfectant wipes. To take away some of the stress and decision fatigue, leave a container of wipes out in the open- either on the sink counter or on top of the toilet. If it’s right in front of you, you’re more likely to use it!

Wipe down sinks

Your sinks get a lot of use during the day. Just do a quick wipe-down of the counter and sinks, especially with kids who tend to leave toothpaste inside the sink.

Declutter counter space

A de-cluttered space can equal a de-cluttered mind. I feel more at peace when there’s not a pile of clutter- especially with items I rarely use.

Hang up towels

They don’t have to be hung up neatly. But even hanging the towel on a rack instead of piling it on the floor can make a huge difference.

Wipe down shower doors

I actually bought a squeegee from Dollar Tree and leave it in my shower. Every morning after my shower, I use it on my shower doors to help prevent water streaks and hard water stains.

Wipe down toilet

Your toilet is the other thing that gets used most often every day. A quick wipe-down with a disinfectant wipe- especially on the bottom parts of the toilet- makes the weekly clean so much easier.

Empty trash

Depending on your family size, you may not need to do this every day. But it can help the room feel a bit more tidy.

Weekly Cleaning Tasks

Clean the toilet

Start with the toilet cleaner and squeeze the bottle around the rim of the inside of the toilet bowl.

While that sits, spray the outside of the toilet with a multi-surface cleaner. Wipe it down with a dry microfiber cloth: The top of the toilet, the lid, the seat, and around the bottom.

Use a toilet brush to scrub the inside of the toilet bowl. Lay the toilet brush horizontal and close the toilet lid over it, so it dries a bit before putting the brush back where it belongs.

Clean sink and countertops

Use a sponge and soapy water to thoroughly clean the sink and countertop. I like to use the Dawn Powerwash spray bottle to make things easier.

Once that’s done, I like to spray a multi-purpose cleaner around all parts of the sink, then wipe it down with a dry microfiber cloth.

Clean mirrors and shower doors

Use either a liquid glass cleaner spray, or a foaming spray. I really like the Sprayway foaming cleaner because it doesn’t streak!

Whichever you decide, spray it on the mirrors and shower doors, then use a microfiber cloth to wipe it down.

Clean bathtub/shower

Use soap and warm water, and a sponge, to scrub the inside of the tub or shower. Get the walls too, to get rid of the soap scum.

If you have shower doors, use a toothbrush to get up under the door and scrub thoroughly. You’d be surprised at how gross it gets.

You can also use a toothbrush to scrub the grout in your tub or shower.

Clean out shower drains

Remove any hair or buildup. You can also pour hot water and vinegar down the drain to prevent clogs.

Sweep and mop floors

Remove any bath mats and sweep the entire bathroom floor. Then go in with a mop and scrub the floor clean.

I like to use my Swiffer for both of these. Attach a dry microfiber cloth and push it around the floor to collect all the dirt and dust.

Then use another clean cloth to mop. I soak mine in water and vinegar, and some lavender essential oil, all inside a gallon-size zipper bag. When I’m ready to mop, I attach it to the Swiffer and mop the floor with it.

Disinfect high-touch areas

Use a disinfectant spray to get the light switch, door handles, sink handles, and toilet flusher, as well as anything else that frequently gets touched.

Clean toothbrush holder

This can get really gross after awhile. If you use a cup to hold your toothbrushes, wash it out thoroughly with soap and water.

We use electric toothbrushes, so I use a wipe to wipe down the toothbrush handles and the charger where it sits.

Deep Cleaning Sessions (Monthly or As Needed)

Deep clean medicine cabinet

Organize any of your personal items and remove any expired products or medications.

Wash shower curtain

I put mine in the washing machine. No need to dry it- just put it right back on the shower rod.

Sanitize trash bin

This is one thing we tend to forget about. You can wash it in your bathtub with soap and water.

Wipe inside drawers and under sink

Usually just a quick dusting is good enough, unless you had any products leak and leave a mess to clean up.

Clean out air vent

These tend to get pretty gross from the dust build-up. Remove it and give it a quick cleaning with soap and water.

Dust exhaust fan and light fixtures

This can easily build up with dust and things, so give a quick dusting.

What to Do if You’re Overwhelmed

If you get overwhelmed at cleaning, trust me- you’re not alone! This is a typical symptom of ADHD and we’ve all been there.

Here are some things that can help:

• Remember, perfection is not the goal. A couple of times a week is still progress!
• Choose just ONE cleaning task from the bathroom checklist. There’s a chance you may gain momentum from that task and keep going. But no worries if you don’t.
• Break up the list into manageable pieces over several days.
• Consider cleaning services occasionally! This may be considered a luxury. But don’t be afraid to spend some money on something that will truly help.
• Get help from family members! Divide the tasks among them to help get it done faster.

Remember, your bathroom doesn’t have to be in pristine condition. It just has to be clean enough to be functional. And you just need a system that works for your brain!

Download the Bathroom Cleaning Checklist

Click below to have this checklist sent straight to your email inbox!

Other Household Cleaning Checklists

Looking for ways to clean the rest of your home? Check out my other cleaning checklists!

• Bedroom Cleaning Checklist
• Household Cleaning Checklist